Again you really need to get a good cooler if you're running on stock and trying to overclock.
Also check if the air circulation is good inside your case. Make sure your computer is not standing in an isolated environment like inside a desk in the corner of the room where it can't get good air flow.
Ok, this is how you update the bios, you actually have two ways:
First Way:
You don't need flash drives with boot files.
1. Download the update file from the Asus web site.
2. Save it to your flash drive (and make sure it has nothing else on it so there is no confusion and minimal risk when updating)
3. Go into the Asus EZ Flash 2, this can be done by going into the bios and finding it there.
4. There will be instructions on the screen. But this is what you do once you're in EZ Flash: select the drive the bios update file is saved to, find and select the bios update file, the bios will check the update file to see if it's valid and not corrupted. If the file is ok, it will proceed with updating.
5. IMPORTANT: I'm sure you know, but don't turn off or reset system when updating.
6. If everything goes right, then your bios should be updated.
Second Way: (I prefer this way)
Your motherboard should have come with a disk, The disk contains drivers and other software including something called ASUS Update.
1. Install Asus Update (If you haven't already)
2.
1. Open the Asus Update Utility.
2. Select Update BIOS from the internet option from the drop-down menu, then click Next.
3. Select the ASUS FTP site nearest you to avoid network traffic, or click Auto Select. Click Next.
4. From the FTP site, select the BIOS version that you want to download. Click Next.
5. Follow the screen instructions to complete the update process.
OR
1. Download the update file from the Asus site.
2. Open the Asus Update Utility.
3. Select Update BIOS from a file option from the drop-down menu, then click Next.
4. locate the BIOS file from the Open window,then click Open.
5. Follow the screen instructions to complete the update process.
3. If everything goes right, then your bios should be updated.
Tip: If you're updating in windows from the Asus Update utility, dont press any keys or move the mouse during the update.