Lit solid is not active. It should be flashing when updating.
Format USB to fat 32 and have nothing on it but the bios you want to use. Should be named M9H.CAP for your board.
Make sure you have the USB in the correct USB port, only one is labeled BIOS
Make sure you have loaded optomized defaults in your current BIOS
Push and hold the MOBO connect button until it starts flashing then let go.
It generally takes around a minute or so. A few seconds usually means the USB is not in the correct USB port, the file name is incorrect or the USB inst formatted or has other stuff on it besides the single CAP file (should be nothing else) Also try and use a small capacity USB.
“Two things are infinite: the universe and human stupidity, I'm not sure about the former” ~ Albert Einstein