General how do i insert text and change links?

Sounds like this is your first time. Good you wanting to learn. We will assume you have downloaded a template you like and have un-zipped it into a directory. Now open your editor program and load index.html.
example:
These are your Links
Scroll down type your links in.

<!-- Start of Navigational Menu -->

<div id="nav_menu">

<ul>
<li id="menu1"><a href="http://www.freewebsitetemplates.com/"><span>Mainpage</span></a></li>
<li id="menu2"><a href="http://www.freewebsitetemplates.com/"><span>About Me</span></a></li>
</ul>

Your new links might look like this:

<ul>
<li><a href="index.htm">Company</a></li>
<li><a href="products.htm">Products</a></li>
</u>

Editing text is just like a word processing program, since you are using an editor you can just type over the text you want to change.

Also take a look at http://w3schools.com/ you can learn alot very fast.