Do not flash unless the new update contains a fix to a problem that is impacting you.
In your case, if you are already on version 2.10 or higher, there is no need to flash nor should you try.
There are some "beta" flashes out there that purport to increase performance; I would not touch them.
If you are not on 2.10, you need to do the flash using your current supported processor.
Your motherboard manual should direct you on the bios update process.
My guess is that you download the bios to a fat32 formatted usb drive.
Plug it in to your pc and start up the pc to enter the bios.
This is usually hitting del or F2 repeatedly while powering on.
When in the bios, there should be a tab for the Qflash process.
You may need to first select an advanced option to see it.
When you start the Qflash process, it should find the usb stick and the updated bios.
After verifying that the bios is appropriate, you start the process.
It will look like nothing is going on att all. This might be 10 minutes, seeming like an eternity.
DO NOT interrupt the process. A failed flash can be nasty to recover from.
When done, boot up the pc and verify the new bios level with cpu-Z.
Now, you can replace the processor.
Run the pc a bit before shutting down to warm up the thermal paste and make it easy to remove the cooler.
Have some alcohol on hand to clean off the old paste.
You will need new paste. Most any will do the job.
When replacing the cpu, be very careful to align the notches to the socket and just drop the cpu in.
Do not smoosh it around to seat it or you will damage a socket pin and likely ruin the motherboard.
Assuming you are using a stock Intel cooler:
----------------how to mount the stock Intel cooler--------------
The stock Intel cooler can be tricky to install.
A poor installation will result in higher cpu temperatures.
If properly mounted, you should expect temperatures at idle to be 10-15c. over ambient.
To mount the Intel stock cooler properly, place the motherboard on top of the foam or cardboard backing that was packed with the motherboard.
The stock cooler will come with paste pre applied, it looks like three grey strips.
The 4 push pins should come in the proper position for installation, that is with the pins rotated in the opposite direction of the arrow,(clockwise)
and pulled up as far as they can go.
Take the time to play with the pushpin mechanism until you know how they work.
Orient the 4 pins so that they are exactly over the motherboard holes.
If one is out of place, you will damage the pins which are delicate.
Push down on a DIAGONAL pair of pins at the same time. Then the other pair.
When you push down on the top black pins, it expands the white plastic pins to fix the cooler in place.
If you do them one at a time, you will not get the cooler on straight.
Lastly, look at the back of the motherboard to verify that all 4 pins are equally through the motherboard, and that the cooler is on firmly.
This last step must be done, which is why the motherboard should be out of the case to do the job. Or you need a case with a opening that lets you see the pins.
It is possible to mount the cooler with the motherboard mounted in the case, but you can then never be certain that the push pins are inserted properly
unless you can verify that the pins are through the motherboard and locked.
If you should need to remove the cooler, turn the pins counter clockwise to unlock them.
You will need to clean off the old paste and reapply new if you ever take the cooler off.
Clean off old paste with alcohol and a lint free paper like a coffee filter.
Apply new paste sparingly. A small rice sized drop in the center will spread our under heat and pressure.
Too much paste is bad, it will act as an insulator.
It is hard to use too little.
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