You can :
- At first lock AF with AF-ON button (press and release)
- and also lock exposure with the second button AE-L/AF-L (press and
release)
- before recompose and press the shutter release.
Yep, that's how I use it as well.
Here's how I use the Shutter Release and AF-ON buttons.
Shutter button: Focus and exposure lock.
AF-ON button: Focus lock only.
For many of my photos, I just use the Shutter button.
If I want to focus and recompose, I use the AF-ON button to focus on the subject. Then I recompose while my thumb is still on the AF-ON button. Since it doesn't activate Exposure Lock, the exposure/metering will change. They are independent of each other.
If I half-pressed the shutter to focus and recompose, both the focus and exposure would be locked. I don't like the exposure being locked at the same time as my focus. What if my recomposed shot has fairly different light than the light available when focusing? The exposure is free to change.
If I use spot meter, I never use the Shutter button because, again, it locks both the focus and exposure. Using spot metering, I focus and "lock focus" by holding the AF-ON button, and then point the camera's spot meter at something else and lock the exposure individually. After locking both of these indivudually, I recompose and use the Shutter button to shoot.
The only difference between what the "wise man" said and what I do is that I need to hold the AF-ON button to focus and recompose, since the shutter button still focuses. If I hold the AF-ON button and Shutter button, the focus locked using the AF-On button takes precedent.