It's not that you are using "Insert Soft Synth" that's the problem. it's the options chosen when you do so.
Don't select "Simple Instrument". This does indeed marry the MIDI to the synth.
Instead, select:
MIDI Source Track
First Synth Audio Output
Synth Properties Page
This will create all of the necessary tracks, but will also allow you to change the output of the MIDI track to another synth if you want to.
The MIDI track just contains raw data that can be sent to any soft synth.
The Synth Audio Output is necessary to get sound from the synth, and is the equivalent of your audio tracks from GTP3.
The Synth Properties Page is the synth GUI.
Deleting a track is easy, if you know where and what to click.
I would very much encourage you to spend some time with the help files.
A lot of what you know from GTP3 will carry over, but it may look different.
Of course, GTP3 didn't support VST instruments, so that will be new.
You may want to get this video:
http://www.store.cakewalk.com/b2cus/ProductInfo.aspx?productid=30-G3X11.00-20EWell worth $20 to save you a lot of grief and help you get your legs under you.