i dont know about removing but applying i know. its easy. u put a small amount in the center and u can put ur finger in a plastic grocery bag and use that as a glove to spread it around.
You do not have to spread it, if you get the bead of compound in the middle, then when you press down the heat sink, clamp it, and turn the computer on, it will spread evenly itself. Just make sure you put the heatsink on well and evenly.