Do a Google search for FILEZILLA. Download and install filezilla
1. input your ftp servername
2. input your ftp username
3. input your password
voila finish.
If you dont know where to find the three info above, contact your host. You can now upload and download files on your webserver
For hosting, I will recommend :
www.ixwebhosting.comNever had a problem with them. 24hrs customer support via chat and telephone. Great service