How to upload data

Hi experts,

Few days back i have created one LSMW ( EQUIP01 )for creating an equipments.Now i want to upload equipments in the system.Can you please tell me the following.

1.How to create the file for upload in the system ( Means how i will retriew the field in Tab dimilited format )

2.After preparing the file how the uploading to be start in SAP system.( I know there are 14 steps but i want to know from which steps i have to start uploading the file )

Note :- I mean to say there is already created LSMW is available in the system now i want to use this please tell me how can do this

Thanks in advance

AR