Upload & Sell: Off
Just save it to your hard drive, get the hard drive out of the computer, drill a little hole in the corner, open the SD-Card door on the camera, and shake the firmware from the hard drive into the camera. I am pretty sure that is how it goes. YMMV.
But seriously, usually it is a question of copying it to a freshly formatted SD card, putting it in the camera, and finding the right menu option to start the update, unless the camera detects the firmware on there by itself, like the Leica M8 and I presume M9.
However, the NEX-7 seems to require the following process: