Increasing torrent upload speeds

I've got a 1MB cable connection and use ABC. My downloads seem fine often reaching over 50Kb/s but my uploads never seem to get much above 4or5Kb/s which means it takes days to upload enough so my ratio stays high.

What sort of settings should I use to get better speeds?

http://www.filesharingtalk.com/vb3/t89859.html

I guess that applies to upload speed as well, especially the part about port forwarding and NAT problems

your cable connection probably has a slow upload speed compared to your download speed..

I have comcast and can top out at 600kb/s download but only 40kb/s upload..