Posted by Lifes
Maybe you can try to lift after your cardio. Doing cardio after you lift will make you lose muscle mass.
Actually I think you might have that backwards, But I could be wrong. In the event you just ran 3 miles for time, I dont think your going to lift much weight immediately,or enough to stimulate muscle growth. Likewise, if you just lifted heavy weight, olympic and compound lifts for over 1 hour straight with little rest time, you probably arent going to be able to do much in the way of cardio work-at least not for very long. The trick is to work heavy and hard enough to stimulate your muscles(20-45 min.) then hit some intervals to burn some fat(5-15 min.) Then have they whey shakes discusssed above and you should be good. If you concentrate on 3 mile runs alone you will lose muscle no matter how much you lift. You gain muscle when you rest not when you lift,run,walk,etc...
Now Lifes if you mean doing cardio in the AM and lifting PM that can work but takes up alot of time in daily schedule. Everyones different, and what works for some doesnt work for others. I wouldnt run 3 miles unless I absolutely had to, end of question. I will however do 10 sets of Tabata intervals on different peices of cardio equipment for 5 or 6 rounds with no rest in between just 10-15 seconds walking from one station to the next. It might total 3 miles distance