you take template, and open up the html, and fill in the things that need to be filled in.. example1
<title>Your company title here</title>
example2
<td><a href="#"><img src="images/link_2.jpg" width="30" height="31" border="0" alt="link_2"></a></td>
where it says <a href="#"> thwre the # is you put in like home.html so when you save it, it will take you to home.html when clicked... its a simple concept...
uploading it, use a ftp program.
If you need help editing a template for your place let me know, I will try to help ya