This can be done by clicking on the link you recieved, from us, in your email.
For Burning Crusade, download this realmlist and place it into your World of Warcraft installation, which is typically: C:\Program Files\World of Warcraft\
For Wrath of the Lich King download this realmlist and place it into the enUS folder of the Data folder of your World of Warcraft installation, which is typically: C:\Program Files\World of Warcraft\Data\enUS\
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