How to sync music onto my iPhone 4 with the new update?

I just updated my iPhone 4 to the iOS 7, but I had to delete all my music off my phone first, so I had the space for it. I wanna put my music back on. But I don't know how. Apparently I need to update my iTunes on my laptop, but the update window doesn't pop up and I need to do that. Help? And then please tell me how to sync my music back onto my phone.

You can update iTunes from Apple office website, download the iTunes, install it. Then run the iTunes, it will recolonize your iPhone 4, choose the music, sync.

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