1.  Open Winamp, and drag your mp3 into the playlist

2.  Click anywhere on the the playlist pane to set the focus, then right click
choose Options --> Preferences  or <Ctrl+P>. 

3.  Under Plug-ins, choose Output in the left pane, then choose
"Lame MP3 Writer plug-in", and click Configure. 
If you don't see this option, then you haven't installed the Winamp
output plugin.

4.  Create a new output setting here.

• Type in your own name in the Settings box (ie. 32 Kbps)

• In the Channels box select Mono and check the Force box

• Select 22050 for Resample

• Select Bitrate of 32

• Select the Constant BR radio button

• Set the Output Directory.  This is where your new mp3 file will be created (remember it).

• Now click the Save button

• Click OK

5.  Now click Close

6.  Now click the Play button u just like you were playing a song, except you
will NOT hear any sound, and you'll notice that the time display will be
accellerated.  Note:  you should see the original kbps level ripped from your CD.
In this example it displays 128 kbps 44 kHz Stereo.

7.  After "playing" the mp3 through the output plugin, you can look in
the Output Directory you selected and see the newly created file rendered
in 32 kbps / 22 kHz.

8.  If you are done rendering mp3's for now, remember to reset the output
plug-in back to it's original setting WaveOutput so you can hear the sound once
again when you click the play button.  If you play your newly rendered mp3, you'll
notice that it now displays 32 kbps  22 kHz mono.

9.  Now drag your newly rendered 32 kbps file into the play list so you can use
the ID3 tag editor to input the Title, name etc.  Right click on the message, and
choose File Info or <Alt+3>

9.  Click Update button to save your changes.   Your newly rendered mp3 file, which is much smaller than your
original file, is now ready to be uploaded to the website 
Note:  if you play your new smaller mp3 file,  you should see 32 kbps 22 kHz mono displayed.