If you do not already have the program Panic Transmit, this can be downloaded here: http://www.panic.com/transmit/.
Panic Transmit is installed and opened.
Press the "FTP" tab at the top (green arrow)
Fill in the fields with your FTP information. These are found in your welcome email.
Press "Connect" (red arrow) and you are now ready to upload files. Remember that your data must be in the public_html folder if they are to be displayed on the website.
Article from category FTP