days off from exercise

Hi, i was hoping for a bit of guidence please
I do about 4.5 hours every morning of cardio fat burning and am wondering if i should be having a morning off to give the body a rest and not start to get used to the fat burning and stop burning. can anyone let me know if this is ok or should i be doing this every day and not be resting the body

4.5 hours...? That sounds way overboard.

Was that a typo?

4.5 hours I guess is a typo, however whatever is the real number doing only cardio ie low intensity activity everyday might be not a good idea since it will eat into your lean body mass lowering your metabolism.

Cardio is good for endurance but for fatloss and generally to improve the muscle tone it would be better to alternate it with resistance training sessions (weight, bodyweight or resistance bands) sessions that can help to preserve and improve the LBM.
Also it is a good idea to have a rest day after each session to recover.

I read 4.5hrs and was like '' but I agree with the above. I would only suggest that with regard to your training schedule - 'mix it up' don't just do cardio every morning. I don't know what it is but I do believe that our minds and bods need to be stimulated and doing different things...not getting stuck in routine because we find ourselves getting used to it. Maybe try, Pilates/Yoga, swimming, walking as some alternatives. Moreover, (and i'm sure you're already doing this) just keep ur water and protein levels up and remember to give urself a day off so your body can recuperate. Hope this helps a little. Best of luck!

i meant 1.5 hours, my bad
I do rower and walker and i change up on the walker as well as one day start with rower, next day treadmill.

I can feel my body changing and after having 2 days off i think it best to only have 1 day a week off as my mood was feral.
as for diet, i am finding it really hard it seems to keep my carbs lower then protien and i have cut so much out

At least one day off per week is recommended.