Can't Import Demo Data

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I have no idea how to follow the steps in the:
If demo import fails, please calm down and follow these steps:

Upgrade latest version of WordPress, PHP version 7.0 or higher.
Increase memory limits. You can follow guideline to do this by yourself or contact your server provider to ask for the help to increase following PHP limits:
max_execution_time 3000
memory_limit 256M
post_max_size 100M
upload_max_filesize 81M

and change those things, and I’ll never be able to figure it out. Willing to give my wordpress login, don’t have a control panel with my hosting, I did a package that didn’t come with one I guess.

Just bought this today, very much hoping to get this to work asap, thank you.