How to properly backup?

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Templates are included in the database backup.

The only reliable method of backing up your data is to use SSH a free SSH client would be Putty

After that login to your server via SSH with your account information, and enter commands like

tar -cvvf backup.tar /home/account/public_html/*

and

mysqldump -u USERNAME -p database_name > /home/account/database_backup.sql

Then download the backup.tar and database_backup.sql files to your computer.