this is my site: www.loviing-it.piczo.com
now i have pages that arent there but this is my problem. I want to make it so when you click to go to a page it stays on that page but the information goes in the box , so instead of showing "updates" it would show a different page. I forgot how to do this , can someone help me?
like this:
http://www.fansitesuk.com/nicolerichie
see when you click something from the menu it stays on the same page but its in the box.
thanks in advance.

They used an iframe
http://www.lissaexplains.com/frames.shtml#inline

You've got it right so far; you do need an iframe, which you have there. Now, when you make your links look like this:

<a href="updates.html" target="001">Updates</a>

Or whatever. Make make sure you include that target="001" in all your links, whether they be text or images. And they'll open up in your iframe :)

thank you ill try it :)