How can I shrink a 12GB .mov file for uploading to a server?

I will have a 1 hour 12GB .mov file that I need to upload to somewhere (suggestions?) for easy viewing by others through streaming.  What format should I convert to and how do I do it?
iuryAsked:
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scottdorseyCommented:
You could either upgrade to Quicktime Pro OR download his for free http://www.radgametools.com/bnkdown.htm (its the RAD tools you're after). There is another bit of free software to converts anyhthing to everything (DS, PSP, mpeg4...) called Super something or other but I can't remember what it's called I'm afraid!
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