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Usually the use of frames helps the "velocity" of the site, because the browser have not to load an antire page with the menus, navigation bars or repeated things. This is true... but not exactly...
If you design a site using HTML or XHTML, and use it as it is suposed, it means just for the structure of the site and use CSS for the visual apearence, the pages will load very fast.
Of course you can use some tricks to help the load speed, for example:
<link rel="next" href="new_page.htm" />
This line is used in some browsers to pre-load the mentioned pages, so it could help because while the user is reading the page, the browser is loadind the next page in background. Of course you can not abuse of this trick.
There are many ways to get an efficient and fast site with out frames, i'm sure you will find a good one
The answer to your question is simple and complex at the same time
But lets starts...
An include is basically a block of code that you insert in a lot of pages with out to write it or copy and paste it many times.
The way to do that depends, for example if you are usin perl or php, are different ways to do that, but you need the perl or php interpreter to do the job.
If you are using frontpage, you can use what they call "webbots", this is not exactly an include, but works in the same way, you design a page and using a menu option, you include this page in others...
Of course, there are other ways to do that, but i don't want to bother you ...
I'll just append to this post that i've been working for a long time in web things, and includes are not as fantastic as we think the first time. I recommend that you write an efficient site using html (or xhtml) and css, this is the best way to get an efficient site, with fast load time for the users and short time to rebuild it when necesary...
Well, hope ir works
Well, first of all, i suggest to drop FP and use any other editor, Dreamweaver, Hot Dog, HTML Kit, Notepad, etc...
But talking about your problem...
Lets take a look ath this page and see what you can do using a left navigation and avoiding frames
This page uses html and CSS, is simple and effcient.
I'm sure you will find very good examples here and you will make a very good page