Body weight alone is not a clear indicator of health or fitness because it does not distinguish how many pounds are fat and how many are muscle. But body composition helps describe the amount (and distribution) of fat and lean muscle tissue in the body. The popularity of body composition (as a measure of progress) is growing as people realize its value in determining health risks and showing progress, even when the scale doesn’t.

There are several methods of measuring body composition, one being the Skinfold Tests (Calipers)

What they are: Skinfold tests require the use of specially-designed “calipers” to measure the thickness of several sites on the body. Calipers are devices that pinch your skin, pulling fat away from muscles and bones.

What they measure: Skin fold measurements are used to calculate a person’s body fat percentage.

How they work: Typically, the tester uses the calipers to “pinch” at least three different sites on your body, such as the abdomen, arm, and back, but many more sites can be used as well (including the chest and thigh). This test is based on the assumption that the amount of fat stored at these various sites is proportional to a person’s overall body fat. By measuring several sites, total body fat may be calculated.

The thickness of each pinch is plugged into a formula to determine a person’s body fat percentage. Currently, over 100 different equations are available to estimate body fat when using skinfold calipers.

Where to find them: Individuals can buy various types of calipers at specialty stores and online. However, to ensure accuracy, it’s recommended that only trained professionals (who have been trained in skinfold measurement and have had many opportunities to practice) conduct skinfold tests. Because calipers are readily available and fairly inexpensive, this body fat test is pretty common. It can be done quickly, and the interpretation is simple. Many local gyms, YMCA’s, and community centers offer this as a free service free or charge a minimal fee.

Accuracy: The American College of Sports Medicine states that skinfold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing, such as hydrostatic weighing.

from spark people

Here are a some suggestions on what to eat after a workout:

* Bread, a bagel, or an English muffin with cheese or peanut butter
* Dried fruit and nuts
* Cottage cheese with fruit
* Fruit juice with cheese
* Yogurt with fruit
* Veggie omelet with toast or roll
* Chocolate milk
* Cereal with milk
* Eggs and toast
* Turkey, ham, chicken, or roast beef sandwich
* Vegetable stir-fry with chicken, shrimp, edamame or tofu
* Crackers with low fat cheese
* Rice or popcorn cakes with nut butter
* Smoothie (with milk, yogurt, or added protein powder)
* A protein or energy bar
* A protein or energy shake
* Any regular meal that contains lean protein, starch, and vegetables

from Spark People