For that I use the freehand selection tool (lasso icon) Selection Type > point to point, Feather > 0 Antialiasing checked. You can cut out sections of the background a bit at a time this way or just cut out the focal object, putting it on a separate layer and then put whatever you want behind it.
As for the "erasing" of the man I did it just how Steve showed, as I said, painting with the clone tool.
Nothing is a load of crap if you take the time to learn it and be a bit patient when people are trying to help you but that's just my opinion.
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