How to create backup files to my free hosting web page? "forums"

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descalzo

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Go to cPanel.
For any databases, go to phpMyAdmin ,
click on the database you want to backup,
click on Export
bottom of page I use 'gzipped' , otherwise I use their defaults
click 'Go'
download zipped file to your computer.

For files,
cPanel --> FileManager
Go up one directory to /home/YourUserName
Select public_html directory in the right panel
Click 'Compress' from top menu. I use 'Gzipped tar archive' and change the name to something more descriptive.
Download zipped file to computer. I usually delete the copy on the site to save disk space.

EDIT/ADD:

You can also just download the files using FTP (Filezilla), but without compression, they will take up about 4-5 times more room.
 
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