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You will lose weight and gain at the same time if you are lifting 3 hours a week. The weight loss is seen in the "inches lost" instead of the weight lost. Take off some of the weight lifting time and add 20-30 minutes of running/jogging.
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I have a lot of experience with feet and shoes. I worked for the number 1 podiatrist in Dallas for over 4 years and a medical assistant. If you have abnormally high arches, I recommend getting a pair of custom orthotics. I have "normal" feet and cannot go without my custom devices. DO NOT buy the ones at the running stores…
