This is fairly easy. Go here http://twitter.com/about/resources/tweetbutton and follow the instructions. After you choose all your options, the html code will appear at the bottom and you can cut and paste the code into your page or pages.
Also easy. Go here http://developers.facebook.com/docs/reference/plugins/like/ Make sure you enter what website you want to suggest the user liked. Choose all the other options, click the get code button.
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Doc Stone