the best way is to upload your own CD's, click on upload and then read jiggafella'z guide.
And if you don't have many CD's leave ev erything you have downloaded seeding leave your computer on overnight. Also downloading new torrents (less than 30 minutes old) with many leechers and you will upload a lot, also you can fill requests. However i believe the most important thing is seeding everything you download, and the easiest way is to upload your own CD's; And if you don't want to get banned, make sure you dont download more than 5GB without uploading 3 to 4 GB+ or theres a chance of going onto ratio watch